Often when you think of cardio you picture yourself on the treadmill, elliptical, bike or some other type of cardio machine burning up minutes, hours and even days of your life trying to lose fat. Cardio is often thought of as long and boring, but it doesn't have to be boring and certainly doesn't have be long.
Interval Training
Interval training is a form of cardiovascular training that can be done anywhere with or without the use of equipment. It is done by alternating your cardio workout with high and low intensity bursts of activity. Interval training tends to be shorter than traditional cardio workouts because of its high intensity. Depending on your fitness level, goal and chosen activity, the high-intensity interval can last anywhere from 20 seconds to three minutes. The low-intensity interval, sometimes referred to as the rest or recovery interval, tends to last the same amount of time and oftentimes twice or three times as long as the high-intensity interval. Depending on your preference and goal, the low-intensity interval can also be shorter than the high-intensity interval. This is a very intense option that should only be done for the advanced exerciser.
Benefits
Interval training has many benefits aside from jazzing up your current long and boring cardio routine. The Mayo Clinic states that interval training burns more calories because the more vigorously you exercise, even for a few minutes, the more calories you burn. Additionally, the higher-intensity, shorter workouts tend to improve your overall aerobic capacity better than the longer workouts. This is because you are making your body work harder to get the same amount of work done.
HITT
HITT or High Intensity Interval Training is another type of interval training that is normally done for individuals who are trying to lose weight quickly. HITT is very short in duration, usually lasting no more than 20 minutes, not including warm-up and cool-down. HITT differs from interval training by increasing the intensity from low intensity to moderate intensity on the rest or recovery phase.
Interval Types
The website Interval Training recommends short intervals at 30 seconds of high intensity with a 90-second rest phase for six to eight sets for beginners. As you improve, your rest period should gradually decrease while your number of sets increases. Once you have mastered having a high-intensity phase and rest phase that are both 30 seconds in duration, you can then try increasing your high-intensity phase to a longer duration of 60 seconds with a 120-second interval for six to eight sets, then gradually decrease your rest phase and increase the number of sets as you improve.
Tabata Training
Tabata training has received high marks because of its ability to zap fat in a very short amount of time. The Tabata workout is for the advance exerciser because of its extremely high-intensity intervals. The Tabata Protocol begins with a 5-minute warm-up. After choosing an exercise or multiple exercises, such as sprinting, jump squats, push-ups or burpees, complete eight intervals of 20 seconds of all out intensity followed by 10 seconds of rest. After eight intervals are completed finish with two to five minutes of cool-down.
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